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Nutrition to Soothe the JointsBy John Maher, DC, DCBCN, BCIM Osteoarthritis (OA) is the most common form of inflammatory degenerative joint disease and the second most common cause of long-term disability among middle-aged and older adults in the United States.1 More than 40 percent of arthritis sufferers in the U.S. report using complementary and alternative medicine, including dietary supplements. The use of alternative remedies has increased since the FDA issued health warnings about anti-inflammatory drugs such as Celebrex.2Maintaining healthy joints through proper posture, joint alignment, muscle tone and nutrition is part and parcel of chiropractic wellness care. In addition to structural misalignment, muscle weakness and injury, a number of dietary factors that promote inflammation and oxidative stress are believed to play a role in the development of chronic joint diseases.3-4 When it comes to nutrition, maintaining healthy joints is a two-edged sword: One should limit dietary habits that promote arthritis and then increase those that maintain healthy joints. Diets That Promote Arthritis Diets high in processed foods, sweets, sugars, meats grilled and fried at high temperatures, baked breads, chips, cookies and pastries all promote inflammation, oxidative damage and degeneration via glycation. Glycation is a degenerative aging process of micro-adhesions, called cross linking, that deforms our tissue's protein structure and function. A menu too high in omega-6 fatty acids (soy, safflower, sunflower, corn oils), trans-fats (hydrogenated and partially hydrogenated fats) and saturated fats (non-lean meat, eggs, full-fat dairy) strongly promotes inflammation and subsequent degeneration.5-7 Furthermore, diets like the above tend to be too high in calories, upset blood sugar balance and lead to weight gain. Being overweight greatly increases the stress on the low back, hip and knee joints.8-9 Diets That Promote Healthy Joints Conversely, diets high in relatively unprocessed, low-temperature-cooked (even raw) foods rich in omega-3 fatty acids (chia and flaxseed, walnuts, fatty fish, grass fed meats) and high antioxidant foods (fruits, vegetables, beans, herbs, spices and tea) are anti-inflammatory.10 There are other nutrients that may promote joint health. Glucosamine and chondroitin are well-known. Gelatin, MSM (a naturally occurring sulfur compound in our diets), vitamin D, folic acid and B12 may play a role as well.11-13 Even simply enhancing hydration can help back pain!14 A Joint-Soothing Smoothie It is not always easy to make big dietary changes and follow them daily. A quick and easy way to get lots of good antioxidant and anti-inflammatory nutrition without taking more pills is to replace one pro-oxidant, pro-inflammatory snack or meal (usually breakfast) with a smoothie recipe similar to the following:
*Some fish oil formulas include vitamin D. Emulsified oils will blend more easily. Blend water, vitamin D and fish oil first, then blend in the other ingredients. Adjust the recipe to suit your particular taste. Serve cold and enjoy daily. Most middle-aged and older individuals will notice a difference in their joints within eight weeks. The green tea and berries mix supplies high-antioxidant plant nutrients (phytonutrients). The gelatin and MSM provide sulfur and amino acids that are needed for cartilage and ligament formation.15 Vitamin D is important for joint health, especially for those at risk for osteoporosis.16 The fish oil and flaxseed provide the anti-inflammatory omega-3 fatty acids. The yogurt and whey supplies protein to help create a satisfying and balanced meal. Also, they, along with colostrum, the "first milk of mammals," are dairy nutrients that may have a role in healing GI tracts harmed from too much aspirin or ibuprofen (NSAIDS).17-19 Increasing joint-healthy nutrition while decreasing joint-inflaming foods provides more potential benefits than just adding pills to a suboptimal diet. Plus, you have to eat anyway, so there is likely little impact on the food budget. The key is to do a little homework to find the best tasting ingredients and adjust them to taste. The above-mentioned recipe is only several hundred calories at most, so it can also support weight-loss plans. Indeed, as oxidation, glycation and inflammation are associated with all the common aging diseases, the potential anti-aging benefits are plentiful. References
Click here for previous articles by John Maher, DC, DCBCN, BCIM.
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